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Build Muscle to Look and Feel Better!
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Top 10 Weight Loss Tips
12/29/2007
#1. Forget the word DIET!
The word "diet" usually conjures up thoughts of restriction, unhappiness and worst of all, being a temporary solution to a life long issue. Try and focus on the word "lifestyle change". Make smart changes in your eating habits and stick with them. This will be the key to permanent success!
#2. Choose "better" bad foods.
Everyone cheats from time to time, but it's the food decisions that the successful people make which separates them from the rest. If you decide to have a little treat, try to focus on "better" bad foods, which contain less calories, fat or sugar than the regular ones. Great examples would be choosing non-fat frozen yogurt over regular ice cream. If you're at the movie theater, hold all of the butter on the popcorn. If you're at home watching movies, choose hot air popped popcorn over microwaved. By replacing these regular foods with lower calorie ones, you will turn a disaster into a success!
#3. Keep a Food Journal
One of the most important aspects of losing weight is keeping a food journal. Food journals allow you to keep a detailed record and track everything you put into your mouth. You will gain an immediate consciousness of your eating habits. Your food journal will keep track of how many meals you eat everyday, the size of your meals and when each meal is consumed. Are you a late night eater? How about a afternoon binge eater? Your food journal will provide a wealth of information to learn from.
4. Eat several small and nutritious meals throughout the day
You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!
#5. Find a buddy
For many people, eating less and exercising more is easier if they don't go it alone. In some early weight-loss studies, they put people at a worksite on different teams to compete against one another. It works because the people on the team support each other and the competition is fun. It makes sense that healthy living loves company. Would you rather be watching your weight in a crowd that's munching on baby carrots or pigging out on pizza? And even the most airtight excuse for avoiding exercise can evaporate when someone asks you to go for a walk or run.
#6. Focus on creating a small calorie reduction every day
Do not lower your overall daily calories more than 500. When you cut your calories more than 500 a day, your body may tend to go into a slight "Starvation" mode where it may lower your metabolism and not want to let go of your fat stores. The best advice is to only create a 500 calorie deficit though calorie restriction and create another 250 calorie deficit though exercise. This is great because you keep fueling your body with nutritious food and you really rev up your metabolism with exercise. This is a great combination and works the best for people!
#7. Make sure to eat a quality protein source at every meal
Protein is the building block of muscle and is extremely important in your overall nutritional plan. Try eating at least 1 gram per pound of bodyweight per day. Spread the protein throughout your several small meals everyday and focus a minimum of 20 grams of protein per meal. If you don't feel like eating a regular meal, try adding a protein shake. Whey powder is a great source for quality protein and usually comes in several different flavors like chocolate and strawberry which tends to cure a sweet tooth also!
#8. Drink a large amount of water everyday
Your body is made up of a large percentage of water. Drink as much water as you can. Water will flush out your system and fill your stomach which makes you feel full. Make sure to drink water before, during and after your workouts also.
#9. Move your body
This doesn't necessarily mean tennis or bicycling. Gardening, raking leaves, mowing the lawn, and washing windows also count. Overweight people are more amenable to increasing lifestyle activities like using the stairs or parking farther away from the mall than going to the gym. People who boost their lifestyle activity are just as successful at keeping the weight off as people who participate in formal exercise programs.
#10. Clear out all of the junk food
One of the biggest factors in successful weight loss is dealing with temptation. Go through your pantry, fridge, cabinets and cupboards to rid your home of all empty calorie and unhealthy foods. This is such an important step in creating good habits and succeeding with your diet plan.
Top 10 Weight Loss Tips
It's fashionable at this time of year to get all kind of countdowns and lists. In keeping with that tradition, in no particular order here are the top 10 weight loss and diet tips to burn fat off your body and build a toned physique.#1. Forget the word DIET!
The word "diet" usually conjures up thoughts of restriction, unhappiness and worst of all, being a temporary solution to a life long issue. Try and focus on the word "lifestyle change". Make smart changes in your eating habits and stick with them. This will be the key to permanent success!
#2. Choose "better" bad foods.
Everyone cheats from time to time, but it's the food decisions that the successful people make which separates them from the rest. If you decide to have a little treat, try to focus on "better" bad foods, which contain less calories, fat or sugar than the regular ones. Great examples would be choosing non-fat frozen yogurt over regular ice cream. If you're at the movie theater, hold all of the butter on the popcorn. If you're at home watching movies, choose hot air popped popcorn over microwaved. By replacing these regular foods with lower calorie ones, you will turn a disaster into a success!
#3. Keep a Food Journal
One of the most important aspects of losing weight is keeping a food journal. Food journals allow you to keep a detailed record and track everything you put into your mouth. You will gain an immediate consciousness of your eating habits. Your food journal will keep track of how many meals you eat everyday, the size of your meals and when each meal is consumed. Are you a late night eater? How about a afternoon binge eater? Your food journal will provide a wealth of information to learn from.
4. Eat several small and nutritious meals throughout the day
You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!
#5. Find a buddy
For many people, eating less and exercising more is easier if they don't go it alone. In some early weight-loss studies, they put people at a worksite on different teams to compete against one another. It works because the people on the team support each other and the competition is fun. It makes sense that healthy living loves company. Would you rather be watching your weight in a crowd that's munching on baby carrots or pigging out on pizza? And even the most airtight excuse for avoiding exercise can evaporate when someone asks you to go for a walk or run.
#6. Focus on creating a small calorie reduction every day
Do not lower your overall daily calories more than 500. When you cut your calories more than 500 a day, your body may tend to go into a slight "Starvation" mode where it may lower your metabolism and not want to let go of your fat stores. The best advice is to only create a 500 calorie deficit though calorie restriction and create another 250 calorie deficit though exercise. This is great because you keep fueling your body with nutritious food and you really rev up your metabolism with exercise. This is a great combination and works the best for people!
#7. Make sure to eat a quality protein source at every meal
Protein is the building block of muscle and is extremely important in your overall nutritional plan. Try eating at least 1 gram per pound of bodyweight per day. Spread the protein throughout your several small meals everyday and focus a minimum of 20 grams of protein per meal. If you don't feel like eating a regular meal, try adding a protein shake. Whey powder is a great source for quality protein and usually comes in several different flavors like chocolate and strawberry which tends to cure a sweet tooth also!
#8. Drink a large amount of water everyday
Your body is made up of a large percentage of water. Drink as much water as you can. Water will flush out your system and fill your stomach which makes you feel full. Make sure to drink water before, during and after your workouts also.
#9. Move your body
This doesn't necessarily mean tennis or bicycling. Gardening, raking leaves, mowing the lawn, and washing windows also count. Overweight people are more amenable to increasing lifestyle activities like using the stairs or parking farther away from the mall than going to the gym. People who boost their lifestyle activity are just as successful at keeping the weight off as people who participate in formal exercise programs.
#10. Clear out all of the junk food
One of the biggest factors in successful weight loss is dealing with temptation. Go through your pantry, fridge, cabinets and cupboards to rid your home of all empty calorie and unhealthy foods. This is such an important step in creating good habits and succeeding with your diet plan.
This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
